Recipes
Cauliflower, chickpea and green bean pilaf
Favourite frozen choices, like peas, spinach or broccoli florets, are perfect in this versatile dish.
Favourite frozen choices, like peas, spinach or broccoli florets, are perfect in this versatile dish.
Cook: 30 Mins
Serves: 4
Price: £0.85 per serving
Nutritional Information
Each 350g serving contains
Energy
7536kj
515kcal
7536kj
515kcal
26%
Fat
9.1g
9.1g
Low
13%
13%
Saturates
0.7g
0.7g
Low
4%
4%
Sugars
14g
14g
Low
16%
16%
Salt
0.98g
0.98g
Low
16%
16%
3
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
2153kj/515kcal
Typical energy values per 100g:
2153kj/515kcal
Ingredients
3 Garlic Cloves, sliced
2 tbsp Vegetable or Olive Oil
5 tsp Mild Curry Powder
300g Easy Cook Long Grain Rice
75g Mango Chutney
900ml Vegetable Stock, made from 1 cube
2 Lemons, one zested and juiced, one cut into wedges
1 Red Onion, finely chopped
400g Frozen Cauliflower Florets
300g Frozen Green Beans
400g Tin Chickpeas, drained and rinsed
20g Fresh Coriander
Method
1
Use a large saucepan with a lid. Add the garlic and oil and fry for 1–2 mins until fragrant. Stir in the curry powder for 20 secs, followed by the rice and stir to coat all the grains in the spices. Set aside 2 tsp of the mango chutney in a small mixing bowl, then add the rest to the rice with the stock. Bring to the boil, then cover the pan and turn the heat down to low. Simmer the rice for 10 mins.
2
Mix lemon juice and zest into the reserved mango chutney with salt and pepper. Add the finely chopped red onion, and stir occasionally to pickle.
3
After 8 mins simmering stir the frozen cauliflower, green beans and chickpeas into the rice. Re-cover and cook for another 8–10 mins until the rice and veg is tender. Turn off the heat and leave to stand for 5 mins.
4
Finely chop the coriander, including the stalks, then stir everything through the pickled red onion mixture.
5
Serve the pilaf scattered with the red onion pickle along with extra lemon wedges on the side for squeezing over.